Source: Nata_vkusidey, AdobeStockMany people enjoy the Dukan Diet because it doesn't impose strict restrictions on favorite foods. It's based on consuming a large amount of protein and a small amount of carbohydrates, while oil is not used, even for frying. Here are 20 of the best recipes!
1. Cabbage, Apple, and Carrot Salad
Source: food.pibig.infoOptionally, you can use Napa cabbage instead of white cabbage.
You'll need: 4-5 cabbage leaves, 1 carrot, 1 apple, spices.
Preparation: Finely shred the cabbage and lightly mash it. Grate the carrot and apple, mix everything, and season the salad to taste.
2. Fish Soup
Source: fb.ruSprinkle the finished fish soup with chopped herbs or green onions.
You'll need: 350 g sea fish, 800 ml water, 1 onion, 1 carrot, 1 egg, 1/4 bunch dill, spices.
Preparation: Clean and cut the fish, grate the carrot, finely chop the onion, and pour hot water over everything. Add spices and cook the soup for 10-15 minutes after boiling. Add chopped dill, cook for another 2 minutes, and serve with hard-boiled egg halves.
3. Cottage Cheese Lavash
Source: doverie-omsk.ruA good substitute for regular store-bought bread or lavash.
You'll need: 200 ml water, 160 g fat-free cottage cheese, 120 g starch, 4 eggs, 0.5 tsp salt.
Preparation: Whisk the eggs, water, and soft cottage cheese until smooth. Add starch and salt, let the dough rest for 10 minutes, and divide it into 4 parts. Roll out each part into a thin sheet and bake the lavash for 10-12 minutes in the oven at 200 degrees Celsius.
4. Stewed Chicken Hearts
Source: dzen.ruServe them with fresh vegetables – and all your family members will be delighted.
You'll need: 300 g chicken hearts, 2 cloves garlic, 1.5 cups water, salt and ground black pepper.
Preparation: Rinse the chicken hearts, place them in a dry pan, add water, and bring to a boil. Cook until the water has almost evaporated. Add minced garlic and spices, and stew for another 1-2 minutes.
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5. Mimosa Salad (Dukan Diet Version)
Source: ideireceptov.ruA beautiful and festive salad, suitable even for a holiday table.
You'll need: 1 can of canned fish, 1 onion, 3 eggs, 50 ml fat-free yogurt, 30 g hard cheese, 10 g dill.
Preparation: Mash the fish with a fork and layer it first. Top with finely chopped onion and spread with yogurt. Hard-boil the eggs, grate the whites and yolks separately. Grate the cheese with the whites, mix everything with yogurt, and layer next. Decorate the salad with the yolks.
6. Dukan Nuggets
Source: fry4u.ruSimple chicken nuggets that are very easy to incorporate into a diet.
You'll need: 1 chicken fillet, 25 g oat bran, 1 egg, spices.
Preparation: Whisk the egg with spices, add the chicken cut into pieces to this mixture, and refrigerate for half an hour. Bread in crushed bran, place on parchment paper, and bake the nuggets for about 15-20 minutes in the oven at 200 degrees Celsius.
7. Chicken Soup with Egg
Source: fb.ruMade with just a few ingredients – maximally simple and accessible.
You'll need: 500 g chicken breast, 1 egg, 1.5 L water, 20 g dill, 1 onion, spices.
Preparation: Cover the breast with water, add the onion cut in half, and cook the broth until the chicken is done. Remove the onion, cut the breast, and return it to the broth. Whisk the egg and add it to the soup, stirring actively. Add spices and chopped dill, and remove the soup from the heat.
8. Lemon Muffins
Source: ubuy.byA delicious quick snack for tea with minimal ingredients.
You'll need: 30 g oat bran, 15 g wheat bran, 5 g flax seeds, 100 ml fat-free yogurt, 2 eggs, 1 lemon, 2 tsp baking powder, 3 tbsp water, sugar substitute.
Preparation: Whisk the eggs and add the zest with sugar substitute. Grind the bran into flour, mix it with baking powder, and add to the eggs. Add yogurt and flax seeds, pour the batter into muffin molds, and bake for 20-25 minutes in the oven at 180 degrees Celsius. Make a syrup from water, juice of 1/2 lemon, and sugar substitute. Pour it over the finished muffins, let them sit for half an hour, and serve.
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9. Dukan Diet Cottage Cheese Casserole
Source: bye-bye-calories.ruBe sure to use fat-free cottage cheese for this recipe.
You'll need: 600 g cottage cheese, 4 eggs, 4 tbsp erythritol, 2 tbsp fat-free dry milk, 2 pinches vanilla, 2 tbsp cornstarch.
Preparation: Whisk the egg whites until fluffy. Whisk the yolks with cottage cheese and add all dry ingredients. Gently fold in the egg whites with a spatula and transfer the mixture to a baking dish. Bake the casserole for 40-45 minutes in the oven at 180 degrees Celsius.
10. Citrus Mousse
Source: mykaleidoscope.ruAn unusual delicate dessert – you wouldn't immediately guess it's diet-friendly.
You'll need: 2 tbsp water, 2 tsp gelatin, 2 egg whites, 300 g fat-free cottage cheese, 2 tsp orange zest, 1 tsp lemon zest, vanilla, sugar substitute.
Preparation: Dissolve gelatin in water according to instructions. Whisk egg whites until stiff peaks form, and mix cottage cheese with sugar substitute, zest, and vanilla. Add gelatin to the cottage cheese, then slowly fold in the egg whites. Spoon the mousse into dessert bowls and refrigerate for a couple of hours.
11. Dukan Herring Under a Fur Coat
Source: pavlikova-valentina.ruEven classic dishes can be easily adapted to the Dukan Diet.
You'll need: 1 herring, 2 carrots, 2 beets, 1 onion, 3 eggs, 4 tbsp Greek yogurt, 1 tsp grainy mustard, spices.
Preparation: Boil carrots, eggs, and beets separately until cooked. Peel and grate them. Finely chop the onion, dice the herring fillet, and mix yogurt with mustard and spices.
Mix one-third of the dressing with the eggs, another third with the carrots, and the last third with the beets. Layer the herring, onion, carrots, eggs, and beets. Decorate the "fur coat" as you like.
12. Dukan Diet Pancakes
Source: mydukan.ruThey don't turn out exactly like regular pancakes, but they are very good too!
You'll need: 2.5 tbsp oat bran, 2 g baking soda, 1 tbsp cornstarch, 100 ml yogurt, 1 egg, stevia.
Preparation: Whisk the egg with warm kefir and sugar substitute. Add baking soda, mix, then add starch with crushed oat bran. Mix the batter again and fry the pancakes on both sides in a non-stick pan.
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13. Homemade Ham
Source: vk.comThis chicken ham will be many times healthier and better than store-bought.
You'll need: 2 chicken fillets, 2 chicken thigh fillets, 3 cloves garlic, spices.
Preparation: Finely chop all the chicken, mix it with crushed garlic and spices, pack tightly into a container, and refrigerate for 24 hours. Fold foil into two layers, form a chicken roll on it, and wrap. Bake for 1 hour in the oven at 180 degrees Celsius, let it cool on the table without unwrapping the foil, and then refrigerate in the same foil for 3-4 hours.
14. Shrimp and Zucchini Salad
Source: pinterest.comNot at all greasy, but very tasty and strikingly simple.
You'll need: 250 g shrimp, 1 zucchini, 1/2 cup water, 30 g yogurt, 1 tsp mustard, 1 lemon, 70 g arugula, spices.
Preparation: Boil shrimp until cooked, peel, and fry for 1 minute in a dry pan. Dice the zucchini and fry it in a couple of tablespoons of water in a non-stick pan until golden. For the dressing, mix yogurt, mustard, and lemon juice with spices. Mix everything with arugula and pour the dressing over the salad.
15. Tuna and Feta Pie
Source: patee.ruThis pie is convenient to take with you as a snack for work or school.
You'll need: 2 eggs, 4 tbsp crushed oat bran, 2 tbsp cornstarch, 4-5 tbsp fat-free dry milk, 10 g baking powder, 120 ml kefir or milk, 2 cans tuna in its own juice, 200 g fat-free feta cheese.
Preparation: Mash the tuna with a fork and dice the feta cheese. Mix the remaining ingredients for the dough until smooth. Pour half of the dough into a mold, spread the tuna and feta filling, and cover with the remaining dough. Bake the pie for about 35 minutes in the oven at 180 degrees Celsius.
16. Dukan Chicken Patties
Source: lifehacker.ruIf you use whole chicken breasts for the mince, be sure to remove the skin.
You'll need: 1 kg ground chicken, 400 g fat-free cottage cheese, 250 ml fat-free milk, 1 onion, 1 egg, herbs, spices.
Preparation: Grate the onion and mix it with the ground chicken and cottage cheese. Add the remaining ingredients and thoroughly mix the mince until homogeneous. Form patties with wet hands and fry them on both sides in a non-stick pan.
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17. Protein Cookies with Bran
Source: vkusnoprigotovim.ruLight, airy, and very tasty. And anyone can make them!
You'll need: 3 egg whites, 2 tbsp oat bran, sugar substitute.
Preparation: Whisk the egg whites with sweetener until stiff peaks form. Gently fold in the crushed oat bran and spoon the cookies onto parchment paper. Bake in the oven for 40-45 minutes at 150 degrees Celsius.
18. Chicken Liver Salad
Source: krasivoe-foto.ruWe recommend boiling everything in advance so it has time to cool.
You'll need: 200 g chicken liver, 2-3 eggs, 2 carrots, 1 onion, herbs, 80 g fat-free yogurt, 1 tbsp lemon juice, 1 tsp grainy mustard.
Preparation: Separately boil the liver, eggs, and carrots until cooked. Dice everything and mix together. For the dressing, whisk yogurt with mustard and lemon juice.
19. Dukan Syrniki (Cottage Cheese Pancakes)
Source: delo-vcusa.ruThey taste almost indistinguishable from regular syrniki.
You'll need: 200 g fat-free cottage cheese, 4 tbsp oat bran, 1 tsp baking powder, 2 eggs, sugar substitute.
Preparation: Whisk the eggs until foamy, press the cottage cheese through a sieve, and mix all ingredients. Form the syrniki, place them on parchment paper, and bake for about 20 minutes in the oven at 190 degrees Celsius. Flip once during cooking.
20. Bran Bread without Flour for the Dukan Diet
Source: pitaniedetok.ruUnlike store-bought bread, you can be sure of the ingredients here.
You'll need: 250 g fat-free cottage cheese, 6-7 tbsp each of wheat and oat bran, 3 eggs, 1 tsp slaked soda, 0.5 tsp salt.
Preparation: Whisk the cottage cheese with eggs using a mixer, add the bran, then salt and soda. With wet hands, form a loaf from the dough, place it in a mold, and bake the bread for 40-45 minutes at 180 degrees Celsius. Turn off the oven and leave the bread there for another half an hour.